Suptavajrasana for Mobilising Joints

Posted on
Saturday, 18 August 2012
and filed under
Health
,
Wong Eileen
,
Yoga
,
. You can follow any responses to this entry through theRSS 2.0
. You can leave a response or trackback to this entry from your site

Suptavajrasana is a good exercise to
strengthen the body as the chest expands, benefitting people who suffer from
asthma or other breathing problems. The bending of the spinal cord also helps
realign and correct bad back posture for the betterment of vertebrae and
intervertebral discs. A healthy spine allows the blood circulation and
nutrients to flow better. The stretching of the abdominal region also improves
the digestive system, helps eliminate gas and prevents constipation. Women
suffering from menstrual cramps can also benefit from this Yoga pose as it
helps reduce abdominal pain, pelvic strain as well as reduce any burning
sensation. This exercise lengthens the thigh muscles and mobilises the joints
at the hips, knees and ankles, improving the flexibility around these area
greatly. The position of the head also allows it to touch the acupressure point
to help alleviate sinusitis problems as well as relieve migraines or headaches.

Precaution:One should not force himself / herself to form
this posture. Be very careful when
bending the knees or ankles. If it is too painful, place some towels beneath to
aid the formation of this posture. Do not rush. Gradually practice to perfect
it.

Steps:

1) Kneel comfortably on the floorwith the knees apart and
in line with the hipbone. Bend the ankles to allow the top of the feet to rest on the floor. Ensure a gap between both legs so that it allows some space for the buttock to rest on the floor.

2) Inhale and place the hands behind the back on the ground to support the body.

3) Exhale while gradually leaning the upper body backwards with the support of the hands and elbows until the top of the head touches the floor. Remember to arch the back in order to achieve the final posture. If the practitioner feels comfortable in retaining the position, then place the left hand on the left thigh and the right hand on the right thigh.

4) Remain in this final position and breathe normally for 10 to 15 seconds.

5) To return, once again place the elbows on the floor and inhale slowly to support the upper body to get back to the starting position. Repeat this posture 2 to 4 times. To relax the ankles, bring both legs to the front and stretch. Sit normally before starting again.